Stand Up Regularly

What is it?

Standing up regularly means breaking up long periods of sitting by getting on your feet every 30 to 60 minutes, even if just for a minute or two. It's a simple interruption to prolonged sedentary behavior that can be done anywhere—at your desk, during meetings, or while reading.

This isn't about exercise or fitness routines. It's about countering the physiological effects of sitting, which can slow circulation, stiffen joints, and reduce alertness. The act of standing resets your body and gives your brain a brief refresh.

How does it work?

When you sit for extended periods, your body shifts into a low-energy state. Blood pools in your legs, muscle activity drops, and metabolic processes slow down. Standing activates your leg muscles, improves circulation, and triggers a mild increase in heart rate and calorie burn.

Beyond the physical, standing serves as a cognitive reset. Changing your posture signals to your brain that something has shifted, which can help break mental ruts and restore focus. It's a natural pattern interrupt that works with your body's rhythms rather than against them.

Why adopt it?

Regular standing reduces the health risks associated with prolonged sitting, including poor circulation, back pain, and increased fatigue. It helps prevent the stiffness and discomfort that builds up when you stay in one position too long.

From a productivity standpoint, these brief standing breaks improve alertness and mental clarity. You'll return to your work with sharper focus and less mental fog. Over time, this habit can also improve posture and reduce chronic tension in your neck, shoulders, and lower back.

How to adopt it (First steps)?

Set a timer. Use your phone, computer, or a dedicated app to remind you to stand every 30–60 minutes. Start with once an hour if you're new to this.

Stand during specific activities. Pick recurring moments in your day to stand automatically—phone calls, reading emails, or reviewing documents. Anchor the habit to tasks you already do.

Keep it simple. You don't need to walk around or stretch (though you can). Just standing for 1–2 minutes is enough to break the sitting cycle.

Adjust your workspace. If possible, arrange your desk so you can easily transition between sitting and standing. A raised surface or adjustable desk helps, but even standing next to your desk works.

Challenges and how to overcome them

"I get absorbed in my work and forget to stand." Use automated reminders or visual cues like a sticky note on your monitor. Make standing part of your transition between tasks rather than an extra thing to remember.

"It feels awkward or disruptive in an office environment." Stand during natural breaks—when finishing a document, before a meeting, or while thinking through a problem. Most people won't notice, and many will appreciate the example.

"I don't feel any different." The benefits are cumulative and preventative. You're avoiding the negative effects of sitting rather than chasing an immediate high. Stick with it for a week and notice whether you feel less stiff at the end of the day.

Supporting apps/tools

Stand Up! The Work Break Timer (iOS/Android) — Simple reminders to stand and move.

Stretchly (Windows/Mac/Linux) — Open-source break reminder with customizable intervals.

Time Out (Mac) — Gentle break reminders that fade your screen to encourage movement.

Smartwatch reminders — Apple Watch, Fitbit, and Garmin devices have built-in stand reminders.

Analog option — Use a kitchen timer or the Pomodoro Technique (25-minute work blocks) and stand during each break.